Modify recipes to add vegetables, lean meat and less fat

Oct. 4, 2013
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Written by

Katie Jackson

Special to the Register

Score a tailgating touchdown this season when you team tasty tips with healthy hints. Create crowd-pleasing dishes that are both nutritious and delicious. Cut the calories and savor the flavor of your favorite recipes by making new nutritional trade-ups. With just a few simple suggestions, take your next tailgating menu from “the usual” to game-day greatness.

Nutritious and delicious tailgating dishes are sure to become fan favorites. To turn your traditional tailgating recipes from full fat to full flavor, try these tasty tips:

• Fill up on fiber. More fiber will not only help you feel full longer, but also avoid overeating those game-day goodies. Hy-Vee Bakery Fresh whole grain breads and buns are a great way to add more fiber to your sports celebrations.

• More flavor, not fat. Add flavor to food with herbs and spices. Opt for low-calorie condiments such as ketchup and mustard rather than mayonnaise. Use reduced-fat cheese, sour cream and cream cheese rather than their full-fat alternatives for deceptively delicious dishes. Try serving a Greek yogurt dip with whole grain chips for a simple, but sensible snack.

Katie Jackson is a registered dietitian with Hy-Vee. Contact her at 515-963-3139 or kjackson

1. Crumble beef into a large nonstick skillet; cook over medium heat until it starts to sizzle, about 1 minute. Add onion and mushrooms and cook, stirring occasionally, breaking up the meat with a wooden spoon, until the vegetables are soft and the moisture has evaporated, 8 to 10 minutes.

2. Add tomatoes and flour; stir to combine. Stir in water, vinegar, chili sauce and ketchup and bring to a simmer, stirring often. Reduce heat to a low simmer and cook, stirring occasionally, until the sauce is thickened and the onion is very tender, 8 to 10 minutes. Serve warm on buns. Store in freezer for up to 1 month.